Workout Wednesday

Workout Wednesday 11-1-17

Happy day after Halloween!  How’s your sugar headache?  Hopefully you were able to refrain from too much candy.  We only had two, yes two, trick-or-treaters this year so we have way too much sweet stuff sitting around the house.   We actually just threw away some candy from last year!  I guess my sweet tooth can’t  be that bad if candy has lasted the entire year without getting eaten.

This week I have changed up my normal full body workouts to muscle specific.  I really wanted to focus on the muscle groups because I feel like I have been a little lazy at the gym lately.  My favorite workout was this leg workout.  It definitely challenged me and left me a little sore.  You know it was a good leg workout when sitting on the toilet is a struggle!  Enjoy you workout!


5 min walk to warmup

Walk at 3.5 mph at 7-10% incline for 20 minutes.

5 min walk to cool down

Circuit 1:  Complete 4 sets

Front Squats with Dumbbells – 12 reps.

Rear Lunges with Dumbbells – 12 sets each leg.

Sumo Squats with Dumbbell – 12 sets (I go light…like 10 lbs.)

Jump rope for 30 seconds between each set

CIRCUIT 2: Complete 4 sets

Leg Extensions – 28 reps (7 regular, 7 slow, 7 top half, 7 bottom half)

Hamstring Curls- 28 reps (7 regular, 7 slow, 7 top half, 7 bottom half)

Standing Calf Raises – 28 (7 regular, 7 slow, 7 top half, 7 bottom half)

5 Burpees between each set

Don’t forget to stretch after!

And check out some of my favorite workout clothes I’m loving right now! 

Kate- A Copper Queen


Paleo Autumn Butternut Lasagna

Paleo Autumn Lasagna

Butternut Lasagna? Where’s the Pumpkin Spice?

Can you believe it’s almost Halloween?  October is almost over you guys!  Fall is in full swing (kinda-snowing today and 81 degrees last week) and we are all being bombarded by pumpkin spice this or pumpkin spice that.  I know pumpkins are “in season” right now , but seriously, do we need pumpkin spice flavored potato chips?  Let me tell you about the next best flavor for fall…Butternut Squash.  I get it, it’s kinda the same thing, only not.  And so much better.

Paleo Autumn Lasagna

Having just returned from a great trip to Italy (look for my Italy guide soon), we had our fair share of lasagna and pasta.  And, if you’re anything like me, you don’t stick to a strict diet on vaycay.  It’s been a struggle since we got back.   Blame it on eating out for every meal for 2 weeks straight or the daily quota of gelato we had to meet, but my sugar addiction right now is real!  And it doesn’t seem to help that the Halloween candy is around every corner!

Paleo Autumn LasagnaI decided to make this recipe for three reasons.  1). Eating squash is a must in the fall  2).  I needing to get back into healthier eating while still craving pasta and 3). Lasagna always makes for great leftovers meaning there is no struggle to pack a healthy lunch for work.  I am loving the sweet and creamy taste with a little added crunch on top.  Plus it’s packed with spinach so you’re really getting two veggies in one meal.  Bonus!

Weeknight Meal

I was a little hesitant to tackle this recipe on a weeknight because I was afraid it would be too time consuming.  I found that the most time-intensive part was peeling and cutting up the squash.  If you are pressed for time, grab a pre-cut container of butternut squash in the produce section of the supermarket.  Or cut up your squash on Sunday and have it ready to use in the fridge.   Either way, I hope you enjoy this recipe as much as we did!

Paleo Autumn Lasagna

Paleo Autumn Butternut Lasagna

Paleo Autumn Butternut Lasagna


  • 1 Medium Butternut Squash- peeled, seeded and cut into 1 inch cubes
  • 3 cups water
  • 1 Tbs. Coconut Oil
  • 1 Cup White Onion- Diced
  • 2 lbs Ground Turkey Sausage
  • 2 Cloves Garlic- Minced
  • 1 tsp. Salt
  • 1/2 tsp. Pepper
  • 1/2 tsp. Nutmeg
  • 1 Can Coconut Milk (Full fat is best)
  • 6 oz Fresh Spinach
  • 1 6-9 Almond Flour Lasagna Sheets (I like Cappello's)
  • 1/2 Cup Chopped Pecans


  1. Preheat oven to 375 degrees.
  2. Add cubed butternut squash and water to a large skillet pan and bring to a slow simmer. Cover and cook about 10-15 minutes or until the squash is soft.
  3. In a separate large skillet, add coconut oil, chopped onions and garlic. Cook over medium for about 5 minutes or until soft and fragrant. Add turkey sausage to onion/ garlic mixture and brown. Remove from heat when the sausage is cooked through.
  4. Using a slotted spoon, scoop out butternut squash and put softened cubes into a blender or food processor. Add salt, pepper, nutmeg and coconut milk. Blend until smooth. If your blender isn't large enough, you may have to do this in 2 batches.
  5. To assemble the lasagna, spread a thin layer of the butternut squash mixture in the bottom of an untreated 9x13 glass pan. Layer with 2-3 lasgana noodles, then 1/3 sausage and 1/3 spinach, Cover the spinach with about 1/3 of squash mixture and repeat layering 2 more times. Top with chopped pecans.
  6. Bake for 25-30 minutes.

Kate- A Copper Queen

Crockpot Buffalo Chicken Loaded Sweet Potatoes

Buffalo Chicken Loaded Sweet PotatoesHappy Tuesday!  I meant to post this recipe for Crockpot Buffalo Chicken Loaded Sweet Potatoes yesterday but things got crazy!  Did you see the eclipse!  I hope you were able to get away from work or school or wherever you were to see it.  It was pretty crazy.  Here in Denver we got to see it 92% complete.  It was a little eerie outside during the fullest point.  I felt like I had sunglasses on because the color seemed off.  We could also feel the temperature drop. And did you get a chance to look at the shadows from the trees?  Way cool!  I guess if you missed it, you can always wait the 7 more years for the next one.  NBD.

Buffalo Chicken Loaded Sweet Potatoes

Crockpot Buffalo Chicken Loaded Sweet Potatoes

How about these Sweet Potatoes!  I may be a little biased but they were delicious!  When I was little, I would love when my mom would have baked potatoes “with all the junk on top” for dinner.  We would have diced ham, turkey, cheese, sour cream, black olives, onion and bacon bits loaded as high as we could on top our baked potatoes.  That was definitely my inspiration for this recipe with a slightly healthier take.

If you’re like me, you can’t seem to force down another grilled chicken breast and sweet potato.  Staying healthy is definitely not easy but this recipe makes enough buffalo chicken to last a couple of days.  Make a burrito or top a salad with it for a quick and easy lunch.  Or just make a couple extra potatoes and have it again!  And did you know that Franks RedHot is Paleo approved?  I put the #%&* on everything!

Crockpot Shredded Buffalo Chicken

Prep Time: 15 minutes

Cook Time: 4 hours

Total Time: 4 hours, 15 minutes

Category: Entree

Cuisine: Chicken

Yield: 4

Crockpot Shredded Buffalo Chicken


  • 4 Chicken Breasts
  • 1 1/2 Cups Franks RedHot Sauce
  • 1 Tbsp. Coconut Oil
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Black Pepper
  • 4 Sweet Potatoes
  • 1 Cup dairy-free plain yogurt (I like Bellwether Farms )
  • 2-3 Green Onions- sliced
  • 4 Strips of Pork Bacon or Turkey Bacon


  1. Spray the inside of the crockpot with cooking spray. Trim chicken and place in your crockpot.
  2. Add in the buffalo sauce, coconut oil, garlic powder and black pepper. Mix well to coat chicken and cover for 4 hours on high or 8 hours on low. Shred the chicken using to forks to pull apart.
  3. Wash and prick potatoes with a fork. Microwave for 8-10 minutes or more until soft inside.
  4. Cook bacon in microwave according to packaging.
  5. Top potatoes with shredded chicken, yogurt, green onions and crumbled bacon.
  6. Enjoy!

I would love to hear what you think of this recipe or suggestions on other recipes you would like to see.  Comment below or shoot me a message!

Kate- A Copper Queen